爲什麼值得培養每日一走的習慣
We're bombarded by fitness messaging that tells us that to be healthy, we must go to extremes (no pain, no gain). But really, it doesn't have to be that hard.
生活中充斥着各種各樣的健康信息，這些信息告訴我們，爲了健康必須走極端（沒有付出就沒有收穫）。但事實上，健康並不一定是件難事兒。Simply going for a walk (especially if you do it regularly and outdoors) is an underestimated but low-stress, low-impact, accessible way to reap lots of health benefits. It can be a rejuvenating time, spent in solitude or in the company of friends, in sunshine and fresh air. Here are four benefits of going for walks-no gym membership required.
走路（尤其是在戶外走）是一種被低估的，但卻是低壓力、低影響的簡單方法，能爲我們帶來很多健康益處。走路會讓你充滿活力，可以一個人走，也可以和朋友一起走，在陽光中，在新鮮的空氣中散散步吧。
It Boosts Your Mood
讓你心情變好
Just the act of walking-the way you've probably been doing without thought ever since you were a toddler-can improve your mood, even in an environment where you may be dreading tasks you have at hand, according to a 2016 study.
2016年的一項研究表示，只要走路--也許這是一種自蹣跚學步之後你就不曾思考的行爲--就能讓你心情變好，即使你所處的環境令人惱火、手上有一堆事需要處理。Plus, it gives you a reason to take breaks from your chair throughout the day. If you're able to walk outside in a natural setting and not on a treadmill or at your workplace, the benefits are even more direct. Studies show that walking outdoors can help relieve stress: In one study, participants who took a 90-minute walk outdoors reported less "rumination" (repeatedly thinking negative thoughts about yourself) and showed less activity in regions of the brain linked to mental illness.
此外，走路也讓你有了理由，可以不用一整天都坐在椅子上。如果你能出去走走、走到大自然的懷抱中，而不是在辦公室的跑步機上走，那麼效果就更加明顯。研究表明，戶外散步有利於緩解壓力：在一項研究中，戶外走路90分鐘的受試者稱自己"胡思亂想"的次數少了（總是想一些消極的事情），與精神疾病相關的大腦區域的活性也降低了。It Bolsters Heart Health
促進心臟健康Activities that have you gasping for breath aren't the only ones that count as aerobic exercise; moderate walking can help you reap some of the same heart-healthy benefits.
讓你喘不上氣的活動並不是有氧運動的唯一形式；適度步行也有益於心臟健康。Just 30 minutes of walking a day has been shown to improve blood pressure and reduce your risk of coronary heart disease and stroke, according to the American Heart Association. This can be accomplished easily by simple decisions like parking farther away from buildings, taking stairs, and pacing while talking on the phone.
美國心臟協會表示，每天僅步行30分鐘就能改善血壓、降低人們患冠心病和中風的風險。簡單的決定就能完成這一指標，比如把車停在遠離公司/家的停車場、走樓梯、打電話的時候動動腳。It Can Ease Sugar Cravings
減輕對糖的渴望The next time you have a hankering for a sweet snack, go for a brief walk. One study showed that taking a 15-minute walk helped people cut their chocolate consumption in half at their workplace.
下一次想吃甜食的時候，去散個步吧。一項研究表明，步行15分鐘可以幫助人們在工作場所減少一半的巧克力攝入量。It Improves Brain Health
促進大腦健康Going for regular walks has been associated with increased brain plasticity, the ability to create and grow new neural connections in your brain.
定期步行或能提高大腦可塑性、提高在大腦中創造和增長新神經連結的能力。
